Half-Kneeling Band Shoulder Press
Push · shoulders · beginner
Start
FinishHow to do it
Kneel on the same-side knee as the pressing arm with the band anchored under that knee, squeeze the glute to lock the hips, and press the handle overhead without letting the ribs flare.
Muscles worked
Primary: shoulders · Also works: triceps, core, glutes
Equipment
Resistance bands
Common mistakes
- Letting the ribcage lift and the lower back arch to get the last few inches of the press
- Shifting the torso sideways away from the working arm
- Kneeling on the wrong knee, which removes the anti-rotation demand that makes this version useful
Variations
- Tall-kneeling band press with both arms
- Half-kneeling band press with a pause overhead
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free